Lying Leg Circle

oec:lying-leg-circle

A supine core conditioning exercise where both legs are kept together and rotated in small, controlled circles to challenge abdominal stability.

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Also called: Leg Wheel, Supine Leg Circle, Double Leg Circle, Lying Leg Circles

How to do it

Lie face up on a mat with your arms extended along your sides and palms pressing into the floor for support.
Raise both legs together toward the ceiling so your hips are flexed at approximately 90 degrees.
Press your lower back firmly into the floor by bracing your abdominals.

Keeping your legs squeezed together, slowly begin tracing smooth, controlled circles in the air with your feet.
Maintain continuous abdominal engagement, preventing your lower back from lifting as the legs move away from your torso.
Complete the desired repetitions or time in one direction, then reverse and circle in the opposite direction.

Breathe continuously and rhythmically, exhaling as your legs circle away from your torso to reinforce abdominal bracing.

Arching the lower back off the floor: Reduce the diameter of the circles and maintain a strong posterior pelvic tilt throughout the movement.
Swinging the legs using momentum: Slow down the pace and control every inch of the circular trajectory using your core and hip muscles.
Letting the knees separate or drift excessively: Keep your adductors engaged to keep your knees and feet touching at all times.

Avoid making large circles if you experience clicking or pinching in the anterior hip; reduce circle diameter to stay within a pain-free range.

This record: CC-BY-SA-4.0.